COACH CALORIEhttp://www.coachcalorie.com
Mindset ∙ Nutrition ∙ TrainingMon, 25 Sep 2017 20:33:34 +0000en-UShourly1https://wordpress.org/?v=4.8.2How Many Calories Should I Eat to Lose Weight?http://www.coachcalorie.com/how-many-calories/
http://www.coachcalorie.com/how-many-calories/#commentsMon, 25 Sep 2017 20:32:37 +0000http://www.coachcalorie.com/?p=1274Your calorie intake is probably the most important piece of information you need to determine when undergoing a weight loss program. Unfortunately, the number most people come up with is wrong from the start. To keep you from making a huge mistake before you even get going, you’ll need to understand how to calculate your calorie intake the right way.

How Many Calories Do I Need?

There are a couple of different ways you can use to calculate your calorie intake, and each one has its pros and cons. The more accurate you want the number to be, the more time and effort you will have to put into determining your calorie intake.

Regardless of which method you choose to use, these numbers are only starting points. That means adjustments will have to be made based on your body’s feedback and whether you immediately start losing weight or not.

Simple Estimation

A very easy way to determine your intake is to take your body weight in pounds and multiply it by 10-12.… Continue Reading

]]>Your calorie intake is probably the most important piece of information you need to determine when undergoing a weight loss program. Unfortunately, the number most people come up with is wrong from the start. To keep you from making a huge mistake before you even get going, you’ll need to understand how to calculate your calorie intake the right way.

How Many Calories Do I Need?

There are a couple of different ways you can use to calculate your calorie intake, and each one has its pros and cons. The more accurate you want the number to be, the more time and effort you will have to put into determining your calorie intake.

Regardless of which method you choose to use, these numbers are only starting points. That means adjustments will have to be made based on your body’s feedback and whether you immediately start losing weight or not.

Simple Estimation

A very easy way to determine your intake is to take your body weight in pounds and multiply it by 10-12.… Continue Reading

]]>http://www.coachcalorie.com/how-many-calories/feed/321How to Repair a Broken Metabolismhttp://www.coachcalorie.com/how-to-repair-a-broken-metabolism/
http://www.coachcalorie.com/how-to-repair-a-broken-metabolism/#commentsMon, 25 Sep 2017 12:57:56 +0000http://www.coachcalorie.com/?p=8560Time and time again I see people struggling to lose weight eating very few calories and doing tons of cardio. What gives? Shouldn’t the pounds be dropping? Well, not if your metabolism has been damaged through a faulty fitness lifestyle. Here’s what you need to know about your metabolism and how to fix it.

What Causes a Broken Metabolism?

To put it simply, a damaged metabolism (also known as metabolic adaptation) is typically caused by prolonged excessive calorie restriction combined with excessive physical activity.

You might be wondering why your weight isn’t budging if you’re eating 1200 calories and doing hours of cardio every day. After all, you know that you need a calorie deficit to lose weight, and you think it’s obvious that your deficit is more than enough.

And therein lies the problem – your calorie deficit is more than enough. However, understand that this calorie deficit is only on paper, as your true energy deficit is… Continue Reading

]]>Time and time again I see people struggling to lose weight eating very few calories and doing tons of cardio. What gives? Shouldn’t the pounds be dropping? Well, not if your metabolism has been damaged through a faulty fitness lifestyle. Here’s what you need to know about your metabolism and how to fix it.

What Causes a Broken Metabolism?

To put it simply, a damaged metabolism (also known as metabolic adaptation) is typically caused by prolonged excessive calorie restriction combined with excessive physical activity.

You might be wondering why your weight isn’t budging if you’re eating 1200 calories and doing hours of cardio every day. After all, you know that you need a calorie deficit to lose weight, and you think it’s obvious that your deficit is more than enough.

And therein lies the problem – your calorie deficit is more than enough. However, understand that this calorie deficit is only on paper, as your true energy deficit is… Continue Reading

]]>http://www.coachcalorie.com/how-to-repair-a-broken-metabolism/feed/139Is the Scale Helping or Hurting Your Weight Loss?http://www.coachcalorie.com/is-the-scale-helping-or-hurting-your-weight-loss/
http://www.coachcalorie.com/is-the-scale-helping-or-hurting-your-weight-loss/#commentsMon, 18 Sep 2017 12:59:46 +0000http://www.coachcalorie.com/?p=13944It’s almost assumed that you have to count calories and weigh yourself if you want to lose weight.

When someone sets off to try to lose weight one of the first things they do is figure out how many calories they need to eat. And then the first thing they do the next morning is weigh themselves.

It seams reasonable. If I do A, I should get B result. Right?

Over time, yes, but that number on the scale is more than just a number to people, and it affects how they approach their lifestyle change.

How Will I Know If I’ve Lost Weight If I Don’t Weigh Myself?

When I have people stash their scale out of site one of the first things they ask me is how they’ll know if they’ve lost weight. So I like to play a little game.

There are only two rules:

For the next week you are not allowed to weigh yourself.

A week from now you have to guess if your weight is higher or lower than it is today.

]]>http://www.coachcalorie.com/is-the-scale-helping-or-hurting-your-weight-loss/feed/11How to Maintain a Healthy Weight Without Counting Calorieshttp://www.coachcalorie.com/how-to-maintain-a-healthy-weight-without-counting-calories/
http://www.coachcalorie.com/how-to-maintain-a-healthy-weight-without-counting-calories/#commentsMon, 14 Aug 2017 12:41:01 +0000http://www.coachcalorie.com/?p=13861Most people don’t like counting calories. At the very least, they would like to be able to reach their goals without having to do it. And they’d rather not have to track calories for every meal, every day, every year for the rest of their lives.

So how do you do that?

Enter Mindful Eating

When you tell someone to “eat mindfully” it makes sense and sounds good, but it’s still a very abstract concept. How do you do it? What does it entail?

In its very simplest form, eating mindfully means to pay attention. With all the food logging apps and distractions out there we’ve unknowingly divorced ourselves from our own body’s intuition.

We don’t even know what hunger feels like. We time our eating based on the clock. We stop eating based on what a calorie calculator says or when the food is gone from our plate.

All of these things are the opposite of mindful eating and take you further away from that goal. It makes you… Continue Reading

]]>Most people don’t like counting calories. At the very least, they would like to be able to reach their goals without having to do it. And they’d rather not have to track calories for every meal, every day, every year for the rest of their lives.

So how do you do that?

Enter Mindful Eating

When you tell someone to “eat mindfully” it makes sense and sounds good, but it’s still a very abstract concept. How do you do it? What does it entail?

In its very simplest form, eating mindfully means to pay attention. With all the food logging apps and distractions out there we’ve unknowingly divorced ourselves from our own body’s intuition.

We don’t even know what hunger feels like. We time our eating based on the clock. We stop eating based on what a calorie calculator says or when the food is gone from our plate.

All of these things are the opposite of mindful eating and take you further away from that goal. It makes you… Continue Reading

]]>http://www.coachcalorie.com/are-you-overcompensating-for-your-overeating-dont/feed/16Are You Trying To Win the Weight Loss Lottery?http://www.coachcalorie.com/are-you-trying-to-win-the-weight-loss-lottery/
http://www.coachcalorie.com/are-you-trying-to-win-the-weight-loss-lottery/#commentsMon, 24 Jul 2017 12:52:40 +0000http://www.coachcalorie.com/?p=13847Amy lost 100lbs in a year!

James went from beer belly to six pack is 6 months!

Maria got her pre-pregnancy body back in 16 weeks!

Sounds great, doesn’t it?

These are the headlines we tend to see and remember most. They are what anchor our expectations. And when we fall behind those lofty expectations, we’re left frustrated, angry, and usually give up.

Trying For That Extreme Transformation

I think most of us would like to decide to lose weight and then go out and lose 2lbs per week consistently until we hit our goal and then “relax”.

I call this winning the weight loss lottery. Why? Because the odds of it happening to you are slim to none.

The chance of you experiencing this kind of transformation is about 1 in 100,000 people. It just doesn’t happen. So I’m going to go out on a limb and say you aren’t going to win the weight loss lottery.

These are the headlines we tend to see and remember most. They are what anchor our expectations. And when we fall behind those lofty expectations, we’re left frustrated, angry, and usually give up.

Trying For That Extreme Transformation

I think most of us would like to decide to lose weight and then go out and lose 2lbs per week consistently until we hit our goal and then “relax”.

I call this winning the weight loss lottery. Why? Because the odds of it happening to you are slim to none.

The chance of you experiencing this kind of transformation is about 1 in 100,000 people. It just doesn’t happen. So I’m going to go out on a limb and say you aren’t going to win the weight loss lottery.

]]>http://www.coachcalorie.com/are-you-trying-to-win-the-weight-loss-lottery/feed/20What Do Other People Think Of Your Body?http://www.coachcalorie.com/what-do-other-people-think-of-your-body/
http://www.coachcalorie.com/what-do-other-people-think-of-your-body/#commentsTue, 18 Jul 2017 13:18:30 +0000http://www.coachcalorie.com/?p=13842It might not be a question you openly admit you think about, but to a degree we all do. When I ask new clients why they want to lose weight, their answers, whether they realize it or not, show how reliant they are on what other people think of them.

They want self-confidence. They want to like their body. They want to be accepting of who they are and what they look like.

These goals tend to be side effects of cultural pressures. Whether those pressures are real, or if they are a result of our own perspective, is beside the point. The point is we care and it creates a struggle.

The Choice Is Yours

Perspective is an interesting thing. It practically drives all of our behaviors. And it influences our goals and outcomes.

When you like and accept yourself, you take better care of yourself. That, in turn, creates a positive side effect with your body.

The best part is that this acceptance is your choice. No one can take it from you and no one can give it to you.

]]>It might not be a question you openly admit you think about, but to a degree we all do. When I ask new clients why they want to lose weight, their answers, whether they realize it or not, show how reliant they are on what other people think of them.

They want self-confidence. They want to like their body. They want to be accepting of who they are and what they look like.

These goals tend to be side effects of cultural pressures. Whether those pressures are real, or if they are a result of our own perspective, is beside the point. The point is we care and it creates a struggle.

The Choice Is Yours

Perspective is an interesting thing. It practically drives all of our behaviors. And it influences our goals and outcomes.

When you like and accept yourself, you take better care of yourself. That, in turn, creates a positive side effect with your body.

The best part is that this acceptance is your choice. No one can take it from you and no one can give it to you.

]]>http://www.coachcalorie.com/what-do-other-people-think-of-your-body/feed/15How To Create the “Perfect” Meal Plan Like a Prohttp://www.coachcalorie.com/how-to-create-the-perfect-meal-plan-like-a-pro/
http://www.coachcalorie.com/how-to-create-the-perfect-meal-plan-like-a-pro/#commentsMon, 10 Jul 2017 13:39:42 +0000http://www.coachcalorie.com/?p=13834Meal planning is one of the best strategies for taking emotions out of your weight loss journey. It enables you to make eating decisions from a rational point of view as opposed to having to do it in a heightened emotional state.

Once you’re in the moment and feeling strong cravings or hunger and you have nothing prepared, you rarely make good choices. You tend to reach for convenience foods that take you further from your goals.

The solution? Plan your meals for the week, but do it the right way.

The Daily Structure

The way I coach clients is to have them eat 3 core meals and use snacks as tools to get them to their next meal, if necessary.

]]>Meal planning is one of the best strategies for taking emotions out of your weight loss journey. It enables you to make eating decisions from a rational point of view as opposed to having to do it in a heightened emotional state.

Once you’re in the moment and feeling strong cravings or hunger and you have nothing prepared, you rarely make good choices. You tend to reach for convenience foods that take you further from your goals.

The solution? Plan your meals for the week, but do it the right way.

The Daily Structure

The way I coach clients is to have them eat 3 core meals and use snacks as tools to get them to their next meal, if necessary.

]]>http://www.coachcalorie.com/how-to-create-the-perfect-meal-plan-like-a-pro/feed/16Do You Give Up When Your Weight Loss Isn’t Going Well?http://www.coachcalorie.com/do-you-give-up-when-your-weight-loss-isnt-going-well/
http://www.coachcalorie.com/do-you-give-up-when-your-weight-loss-isnt-going-well/#commentsMon, 26 Jun 2017 12:14:47 +0000http://www.coachcalorie.com/?p=13830We’ve all had those big injections of motivation that suddenly move us to lose weight. We get off the couch and push the desserts away. We exercise like crazy and feel like this time is going to be different.

That lasts 2 weeks.

Then you give up (pause your plans until your next injection of motivation).

Jumping On and Off the Motivation Train

I’m going to tell you what you already know – taking action to lose weight is easy when you’re motivated. It’s hard when you’re not.

And there lies the problem. We only tend to be motivated to lose weight about 5-10% of the time. It tends to coincide with New Years or summer or some kind of social event coming up in the near future.

But after you ride that motivation high, you’re stuck treading water and fighting your own mind’s rationalizations on whether this is all worth it.

You give up, or hit “pause”, until things calm down or you hop to another program… Continue Reading

]]>We’ve all had those big injections of motivation that suddenly move us to lose weight. We get off the couch and push the desserts away. We exercise like crazy and feel like this time is going to be different.

That lasts 2 weeks.

Then you give up (pause your plans until your next injection of motivation).

Jumping On and Off the Motivation Train

I’m going to tell you what you already know – taking action to lose weight is easy when you’re motivated. It’s hard when you’re not.

And there lies the problem. We only tend to be motivated to lose weight about 5-10% of the time. It tends to coincide with New Years or summer or some kind of social event coming up in the near future.

But after you ride that motivation high, you’re stuck treading water and fighting your own mind’s rationalizations on whether this is all worth it.

You give up, or hit “pause”, until things calm down or you hop to another program… Continue Reading

Having grounded expectations helps manage risk, which prevents you from making emotional decisions due to natural weight fluctuations.

We’ve all been frustrated after putting in so much effort and not getting the expected result. Either we’re not losing any weight or we’re not losing it fast enough.

What’s interesting is the number of times I’ve worked with clients who have been upset by a “measly” 2lb weight loss each week for 4 straight weeks, while other clients are absolutely thrilled at their 1lb loss this week.

It just goes to show you how perspective and expectations are individual. How we see the world, or in this case our weight loss journey, influences the actions we take (or don’t take).

How Fast Should You Lose Weight?

There seems to be a standard floating around of 1-2lbs per week. Wouldn’t it be great if this benchmark played out in reality?

Having grounded expectations helps manage risk, which prevents you from making emotional decisions due to natural weight fluctuations.

We’ve all been frustrated after putting in so much effort and not getting the expected result. Either we’re not losing any weight or we’re not losing it fast enough.

What’s interesting is the number of times I’ve worked with clients who have been upset by a “measly” 2lb weight loss each week for 4 straight weeks, while other clients are absolutely thrilled at their 1lb loss this week.

It just goes to show you how perspective and expectations are individual. How we see the world, or in this case our weight loss journey, influences the actions we take (or don’t take).

How Fast Should You Lose Weight?

There seems to be a standard floating around of 1-2lbs per week. Wouldn’t it be great if this benchmark played out in reality?